WEEK OF JANUARY 28TH

--------WEEK OF JANUARY 28TH--------
M - 2:10:00 ez ride
  - 1k swim; 30x100 on 1:15 (1:10 ave); 1k pullbuoy   (((5000 SCY)))
  **no run, cautious w leg**

T - 2:57:00 ride as 30' warm; 5x(10' hard / 2' ez)(307,311,310,310,309); 5' ez; 20' hard (296); steady to finish...all on cherry lake rolling hills, 24.5 - 25.1 ave
  - 30' brick run TM, cautious, didn't push, it was hot today too on ride so feelin it a bit
  - 2100 swim; 650 swim; 250 pullbuoy.good feel of water today  (((3000SCY)))

W - 71:25 Run - 10.35mile...out to end of grass, back to kevins, back home...descended pace 7:30/:12/:10/:02/6:53/:55/:27/:32/:40/:40/finish ez...feelin bike
  - 1k warm; 2x(10x25 on 45" ; 5x100 on 1:25)(:14's..a few just under ; 1:12-:15..last :11); 1k swim; 500 pullbuoy; 500 swim; 500 swim; 500 pullbuoy; 500 paddles+pullbuoy; 100 swim   (((6100 SCY)))

R - 3:03:00 ride as 65' steady warm; 8x(3' HARD / 3' Ez)(367,74,65,70,69,70,67,59); 10' ez; last 45-50' at 235 average pretty steady w Pedro and AJ
  - 45' very ez jog brick, legs really sore form yesterday careful w quad
  -1k swim on pedros feet ez-mod; 500 swim; 1k pullbuoy  (((2500 LCM)))

F - 2:15:00 ez ride
  - 800 warm; 15x100 on 1:30(:16,:18,:19,:19,:19-:20 rest); 15x100 on 1:25(:16,:16,:17,:17,:18,#6-#9@:18-:19,#10-#15@:19-:21); 5x100 pd/pb on 1:20 (:10,:11,:13,:13,:15); 3x100 on 1:20(:10,:12,:15); 2x100 on 1:30(:15,:16); 400 free/back cool   (((5200 LCM)))
-  **no run, rest leg for long run, no injuries**

Sa - 2:09:30 long run, felt better as I went, good pace 2nd half
     - 2:15:00 ez-moderate ride, will swim tommorrow, pool closed

Su - 3:30:00 ride w Windermere...20' warmup to group @ 220 watts; 1:40:00 w group to Montverde @ 292 watts(lot's of pulling and 10 mile breakawaY at end); 1:30:00 to finish (30' w group/60' back home) @ 230 watts
  - - 2400 straight swim, decent pace; 1400 straight w pullbuoy, increasing effort (((3800 LCM)))